Traveling can be an exhilarating experience, whether you’re jet-setting for leisure or embarking on a business trip.
However, the excitement of exploring new places often comes with the challenge of maintaining your usual health and fitness routines.
The change in environment, time zones, and daily schedule can throw even the most disciplined individuals off their game.
As a professional athlete who has spent over a decade navigating the challenges of staying fit while on the move, I’ve experienced firsthand the difficulties of staying in peak physical condition while traveling.
Over the years, I’ve developed a set of strategies that have not only helped me stay fit but also ensured that my health never takes a backseat, no matter where I am in the world.
These practical insights are aimed at helping travelers of all kinds sustain their health and fitness levels while enjoying their travels.
Below, I’ll share essential tips and personal strategies that can help you stay healthy while traveling, ensuring that you can fully enjoy your adventures without neglecting your well-being.
8 Things You Should Do to Stay Healthy While Traveling
If you want to stay healthy and fit while traveling, here are a few of my favorite practical insights to help you maintain your health on the road:
1.) Mindful Eating and Drinking
The first step to staying healthy while traveling is to control what you eat.
Regardless of any supplements or any amount of exercise you do, you will start to become unhealthy if you are not maintaining at least a bit of a healthy diet.
Whether you are traveling to a new country for the first time, or living overseas as an ex-pat and traveling in your new home, it’s tempting to eat just about everything if you’re in a “new” place.
A good option is to plan certain times for new food and drink experiences and certain times for eating healthy food and consuming healthy drinks.
Often, these things can go together, but there are many times they don’t.
Additionally, a simple way you can change your eating habits when you aren’t consuming something new is to only eat plant-foods.
You don’t need to be a vegan or vegetarian, but you want to eat as many plant foods as possible while traveling.
For example, if you are in the airport, find a salad bar instead of a cheeseburger restaurant.
Meat can take longer for your body to digest, which can become difficult for your digestive system when you are flying or traveling. Additionally, plant foods contain a wider variety of vitamins and minerals, more fiber, and fewer calories than animal products.
So, they are perfect for helping you stay healthy when traveling!
You don’t have to follow a strict diet plan to stay healthy when traveling, but you certainly need to pay attention to what you eat and drink.
2.) Stay Hydrated
If there is one single thing you can do to improve how you feel while traveling, it is staying hydrated. Unfortunately, a lot of people forget to drink the recommended eight 8-ounce glasses of water a day when they’re traveling or on vacation.
If there is one single thing you can do to improve how you feel while traveling, it is staying hydrated.
Water is great, but there are other options for you as well.
Furthermore, whether you are driving or flying for your travel, try to avoid drinking caffeine and alcohol as much as possible.
That doesn’t mean you have to cut coffee and alcohol completely out of your trip, but you certainly have to limit them
If you do want to drink something with caffeine, tea is usually a better option than coffee.
The best types of tea which contain caffeine and other beneficial compounds to keep you healthy when traveling are:
Personally, my drink of choice while traveling is water with a lemon slice or two. Not only is water one of the best hydration drinks, but lemon is excellent for digestion and for keeping you alert throughout your travel.
You can substitute the lemon for cucumber, orange, watermelon, or numerous other fruits as well.
Most airplanes can offer you slices of lemons to drop in your sparkling water while flying, which is very convenient.
Along with this, fresh cold-pressed juice is another great option.
Many airports contain a fresh juice station, although it is a little costly.
Fresh juice can help your stomach while traveling, especially since it is not easy to eat well while traveling all day.
Drinking fresh juice once per day also supplies your body with vitamins and minerals that will help you avoid sickness while traveling.
Other great hydration drinks that you can buy from convenience stores or small shops are coconut water and aloe vera juice.
Along with avoiding coffee and alcohol, I also strongly suggest you avoid soda and sugary juices as well.
The sugar in these drinks is terrible for your body all the time, and they are even worse while traveling.
If you want to stay healthy while traveling, you need to be properly hydrated!
3.) Use These Supplements While Traveling
There are many supplements that can help you stay healthy while traveling, but these supplements have specific benefits that you definitely don’t want to miss out on:
Zinc
Zinc is one of the best supplements to take while traveling, primarily because it is great for your immune system.
Personally, I take zinc before bed every night.
Zinc is valuable for nearly every cellular function of your body, and research indicates it is especially beneficial for your nervous, reproductive, and immune systems.
Due to its impact on your nervous and immune systems, taking a zinc supplement is one of the best ways to stay healthy while traveling.
Most diets are lower in zinc than they should be, and it never hurts to consciously eat many foods high in zinc.
However, it is still difficult to get enough zinc through your diet.
Taking a zinc supplement each night can make a significant impact on how easy it is to stay healthy while traveling!
The zinc supplement when traveling I suggest is Rootcha’s Magnesium + Zinc Complex:
Last update on 2024-11-21 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Turmeric
Turmeric supplements, rich in curcumin, offer significant health benefits while traveling.
There are tons of benefits of turmeric supplements, and they are specifically beneficial while traveling to reduce inflammation and promote overall health.
They are known for their potent anti-inflammatory properties, which can help alleviate discomfort from prolonged sitting during travel.
Additionally, turmeric supports the immune system, an essential feature when encountering new environments and potential pathogens.
Furthermore, its benefits in promoting digestive health are particularly valuable, considering the dietary changes and irregular eating habits often associated with travel.
If you’d like to purchase a turmeric supplement, I believe the best turmeric supplements is Okinawa Triple Turmeric:
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Ashwaghanda
Ashwagandha supplements can be a valuable addition to a traveler’s health regimen.
This adaptogenic herb is known for its ability to reduce stress and anxiety, which are common during travel.
Ashwagandha’s potential to improve sleep quality is also beneficial, aiding in the adjustment to different time zones and improving overall sleep patterns disrupted by travel.
Moreover, ashwagandha has been observed to enhance physical endurance and energy levels, which can be particularly useful for maintaining stamina during long trips.
If you’d like to purchase an ashwagandha supplement, I believe the best ashwagandha supplements is Gaia Herbs Ashwagandha Root:
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Probiotics
Probiotic supplements can be highly beneficial for maintaining health during travel.
They support gut health, which is crucial since traveling often involves dietary changes that can disrupt the gut microbiome.
Probiotics help in maintaining the balance of good bacteria in the digestive system, reducing the likelihood of travel-related gastrointestinal issues like diarrhea and constipation.
Additionally, a healthy gut flora is linked to improved immune function, a vital aspect when exposed to new environments and potential pathogens.
These supplements can thus play a key role in both digestive wellness and overall immune support while traveling.
In my opinion, Garden of Life Dr. Formulated Probiotics is the best probiotic supplement for traveling due to its high potency and diverse strain profile, which effectively supports gut health in various dietary and environmental conditions.
Additionally, their shelf-stability and no refrigeration requirement make them convenient for on-the-go usage, fitting seamlessly into the dynamic nature of travel.
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4.) Get Some Exercise
You might not be able to keep your regular workout routine, but you can definitely find a variety of ways to exercise even while traveling.
Wherever you’re going, it’s important to figure out if there is space to work out.
Fitness facilities – or lack thereof – vary around the world.
Everyone has different needs for their requirements and goals, which means it’s worth checking out the type of fitness facilities and equipment that will be available to you when you reach your destination.
If you’re an indoor person, you can find out if there is a gym in the area or the hotel you’d be staying in. It might not be the most relaxing thing to do, but hitting the fitness center at your hotel or in the area will certainly help you stay fit when you’re traveling.
Bringing along some small, light fitness products such as jump rope or a pair of Fat Gripz can give you some additional workout options while traveling.
You could also try to find personal training services.
One of my favorite ways to exercise while traveling is simply to walk around and explore a new area.
After your first night, you can do a fasted walk in the morning.
Fasted state cardio is excellent for cleaning your body and helping to stabilize your biorhythm.
If you’re traveling to a new place, there might be some interesting options for fitness for you.
For example, it might be that you are traveling to coastal regions, and you’re not used to being able to run on the beach.
Or, you could take your time near the ocean to go diving or snorkeling.
Or, perhaps you will be in an area with impressive outdoor equipment, like Los Angeles’ Muscle Beach.
You could even take the time to visit a local wellness retreat to experience a new part of the culture and improve your health!
Lastly, you can do some simple workouts in your hotel room.
Yoga is a great form of exercise to do in your hotel room, and a yoga program such as the 21-Day Yoga Shred routine is perfect for traveling.
Read my YogaDownload.com Review to learn about my favorite online yoga classes.
There are tons of ways to exercise while traveling even without a proper fitness center.
Check out these 8 travel workouts which you can do nearly anywhere while traveling:
Your fitness tracker can also be helpful while traveling for helping track your daily steps and calories burned, which can give you a good idea of how much you are actually exercising per day.
5.) Take Care of Your Hygiene
Maintaining proper hygiene is crucial for staying healthy during travels.
Regardless of whether you’re traveling for business or pleasure, a solid self-care routine is the foundation of a great day.
Essentials such as a waterproof travel toiletry bag for your razor help prevent leakage and keep your items organized, making them readily available for use.
Additionally, investing in a safety razor travel case can ensure that your razor remains separate from other toiletries, reducing clutter and maintaining cleanliness.
For clothing management, using travel organizers and laundry bags is essential.
These help separate clean clothes from dirty ones, preventing odor transfer during extended trips.
I personally recommend Travel Packing Organizers by The Traveling Phoenix, which come in a three-piece set with compression zippers, allowing for efficient packing and organization.
These organizers are compatible with most carry-on luggage, facilitating better space management without the need for vacuum compression.
For additional travel luggage options, check out Luggage on Tour.
From my experience, adhering to these hygiene and organizational tips can significantly improve your health and comfort while traveling.
6.) Get Enough Sleep
One last tip for staying healthy while traveling is to make sure you get enough sleep.
Several studies have found that getting more sleep is just as important for your physical well being as diet and exercise.
If you are traveling for more than just a couple of days, you want to set your biorhythm on the first night.
Try to set yourself in bed at the time you want to sleep each day and wake up exactly when you want to.
Additionally, you should sleep in a completely dark room and avoid watching TV at all.
Melatonin can be exceptionally helpful when you are trying to stay healthy while traveling since it can help settle your body’s natural biorhythm.
You can try this melatonin supplement because it is cheap and effective:
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If you take the steps to sleep properly on the first night of your travel, you will inevitably feel much better each day going forward. Your body needs sleep to recover and stay healthy when traveling!
7.) Be Prepared with a Travel Health Kit
A well-prepared travel health kit is essential for addressing minor health issues and managing chronic conditions while on the go. Your kit should include basic first-aid supplies like bandages, antiseptic wipes, pain relievers, and any prescription medications you regularly take.
Don’t forget to pack items like sunscreen to protect your skin from harmful UV rays and insect repellent to ward off mosquitoes, especially if you’re traveling to areas where insect-borne diseases are prevalent.
Also, consider including items like antidiarrheal medications and rehydration salts, as these can be particularly useful in managing common travel-related health issues.
By having a comprehensive travel health kit, you can deal with minor health concerns quickly and effectively, ensuring they don’t disrupt your travel plans.
8.) Seek Balance
When traveling, it’s natural to want to experience the local cuisine and treats that are part of your destination’s culture.
Indulging in these delights is perfectly fine, as it’s a part of the travel experience.
However, it’s important to maintain a balance.
For every indulgent meal or snack, try to counter it with healthier options.
For instance, if you enjoy a rich, local delicacy for dinner, consider a light, nutritious breakfast the next morning.
Balancing indulgence with healthy choices not only helps in maintaining your physical health but also ensures that you can enjoy a wider range of foods without overdoing it.
Concluding Thoughts – How to Stay Healthy While Traveling
Staying fit and healthy while traveling is not impossible. However, you must remain focused on your goals.
I try to treat every day with the same focus because, as an athlete, I can’t let travel slow down my body.
Instead, I often need to be at 100% peak performance just hours after getting off a plane or bus.
All the tips listed above are keys to my own health; they are how I survive traveling throughout Europe to play basketball!
Over the 10+ years of my professional basketball career, I have learned a lot about how to stay healthy while traveling, more than I could ever expect!
I hope these tips are valuable for you as well!
Exercise regularly, eat and drink well, supplement smart, and sleep well.
If you do this, traveling will be a breeze!
If you want to see a few more tips for staying healthy while traveling, check out this video:
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